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Fit Tip: Meal Prep to Save Time and Money

February 21, 2017  |  By Joy Diggs
20170218_153952.jpg
How much money did I spend on my groceries for the week? Here’s a list of the foods shown above:
 
One pound ground chicken breast
3 pounds 93/7 lean ground turkey
3 pounds boneless, skinless chicken breast
1 and 1/2 dozen large eggs
Box of brown rice
2 pounds of red potatoes
5oz. Fresh ground almond butter
6oz local honey 
3oz agave
Ketchup 
8oz Sugar snap peas
Large onion
2 red bell peppers
4 green bell peppers
1 large Avocado
3 broccoli crowns
1 head purple cabbage
1 pound green beans
1 pint grape tomatoes
8oz bag fresh spinach
1 bag frozen cut okra
1 bag frozen corn
1 bag frozen mixed berries
4 gala apples 
3 grapefruits
10oz can diced tomatoes and chilies
14oz. Can diced tomatoes
2 8oz cans no salt added tomato sauce 
 
 
What’s your guess???

 

————————————————
 
 

Back in 2015, I competed in a bodybuilding competition. The process was very strict and structured, and eating six MEALS a day (not snacks) required me to start meal prepping to save time. I used to see the pictures on Instagram of all the perfectly portioned meals stacked in perfect meal prep containers, and it turned me off. At the time, it seemed too extreme. I thought meal prepping was just glorified leftovers, and I didn’t see the point… until it became a necessity.

While preparing for my competition, I had VERY limited time to cook during the week. I was training clients, had my own personal trainer 5 days a week, worked out twice a day three days a week, and cooking just didn’t fall into the equation. I decided to give meal prepping a chance, and it changed my life!

Preparing all of my meals on the same day and having them ready for the week was a game changer! Because of the volume of food I had to eat, I would cook on Sundays and Wednesdays. Now, almost two years after my competition, though I don’t eat as much as I had to then, the habit has continued. I eat four meals and two snacks. On Sundays, I cook my meals for Monday-Friday. And on Fridays, I cook for the weekend. 

On the weeks I don’t prep, I spend waaay too much money on food, especially trying to eat healthy. Have you ever calculated how much you spend on food a week? A month? I typically spend $75 per week on food, and keep in mind I eat one more meal than the average person (I eat four meals and the average person eats three). The average person also eats out for lunch, which will run you $7-10 per meal. So the average person is spending $50 per week JUST ON LUNCH for Monday-Friday. You still have to add in breakfast, snacks, and dinner, plus your meals on the weekend. 

My groceries in the above picture only cost $65! I spent a little under my budget this week because I had a few things leftover from last week. In the picture below, I spent two hours on Sunday preparing three of my meals for Monday-Friday. My fourth meal is breakfast, which is cooked fresh daily. And my two snacks are fruit and seeds, nuts, or almond butter.


Pictured: Spicy Kung Pao chicken stir-fry, Smoked paprika Sriracha chicken, sauteed purple cabbage, roasted broccoli, brown rice, meatloaf, and mashed red potatoes.
 
 
I don’t have to cook again until Friday! So, during the week, I can spend my time focusing on my business, on my clients, reading and researching, writing for my blog, or just hanging with friends. There is joy in knowing that my healthy food is ready for me to grab and go. And, most importantly, I am able to control my budget and spend less than $11 PER DAY on food (which is how much some people spend just on lunch).  
 
 
Do you meal prep? What has your experience been? Do you have any questions about how to get started or how to do it more effectively? Leave a comment below, and I will be glad to help!
 
 

Article by Joy Diggs

Digg Deep Fitness was founded by personal trainer and registered dietitian, Joy Diggs. Diggs earned her B.A. in Exercise and Sport Science from University of North Carolina and her M.S. in Nutrition from Georgia State University. After completing a dietetic internship at The Ohio State University, she passed the exam to become a registered dietitian. Additionally, she is a certified personal trainer through the National Academy of Sports Medicine.

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